New Delhi: Food is really one of the most important things in our lives, and is counted as one of the basic necessities for survival. Food plays a major role in basic body functions and is the primary source of nutrition for the body. The kind of food we eat, how it is prepared, and how hygienic the conditions are, also plays a major role in keeping us healthy, and in determining the risk of various infections and diseases.

The fact that the 16th of October, every year, is observed as World Food Day, by the Food and Agriculture Organisation of the United Nations, speaks of the importance of food in the lives of every living being on this earth.

This year’s World Food Day marks the 75th Anniversary of the founding of FAO, with a view to looking towards the future we need to build together and the theme “Grow, nourish, sustain. Together. Our actions are our future.” The COVID-19 pandemic has made us realise how important it is to take care of our health, in order to help the body fight diseases such as the deadly one at hand, and how food can play a major role in improving health and boosting immunity. On World Food Day, here are 5 healthy and nutritious foods that you must include in your diet.

5 nutritious foods from around the world

According to a study by Plos One, foods were ranked according to their “nutritional fitness”. Nutritional fitness refers to how easy these foods made it, to achieve the daily nutritional requirement of the body, with fewer foods. While many foods made it to the list, some foods that were versatile, sustainable, and nutritious were as follows.

Salmon – Known for its benefits for heart health, skin, and hair, salmon is known to be rich in one nutrient – omega 3 fatty acids. However, the fatty fish consists of various other nutrients as well, that makes it a great food to add to your diet. A 100-gram piece of wild salmon contains 2.8 grams of omega-3s, high-quality animal protein, lots of vitamins and minerals such as magnesium, potassium, selenium and B vitamins.
Kale – Think about healthy food and an image of a green, leafy vegetable is likely to pop in your head as one of the first few thoughts. Kale, a popular leafy vegetable added to various healthy meals is rich in nutrients such as vitamins C, A, and K. it also contains large amounts of vitamin B6, potassium, calcium, magnesium, copper and manganese. Kale is also rich in fibre, and low in calories which makes it the best food for weight loss.
Garlic – Garlic is known for its immunity-boosting properties, and the great flavour it adds to any food you add it to. Garlic is, however, also one of the most nutrient-rich foods out there. It is high in vitamins C, B1 and B6, calcium, potassium, copper, manganese and selenium. Garlic is also high in beneficial sulfur compounds such as allicin.
Potatoes – Often discredited for being healthy because of their starchy content and the ‘no-carbs’ diet trends, potatoes are actually not just versatile, but also super nutrient-rich. A single large potato is high in potassium, magnesium, iron, copper and manganese. It also contains vitamin C and most B vitamins. They contain almost all nutrients your body needs, in small quantities. This is why it is often a part of a poor man’s meals, and helps them survive on one food for a long time.
Berries – Eaten in almost all parts of the world, berries are super rich in nutrients which makes them such a favourite in desserts, as snacks, and even as ingredients in foods. Berries are loaded with antioxidants and compounds that can help you stay healthy, reduce the risk of diseases, and even ward off cancer.

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